Oh how I love holidays. I’m sorry to rub in that I’ve got so much free time at the moment, but I feel like I deserve to revel in it for a bit haha. I’ve been doing plenty of cooking, which both I, and my mother, are really happy about! Also this week I helped out my sister by modelling some clothes that she has designed and made for her folio –
I’m not very good at it haha I’m so awkward. It was fun though!
I’m still trying to organise my personal trainer course (I need to contact my uni for ‘official’ approval and they’re not very good at replying promptly to my emails…) but I can’t wait to get started!!
Latest girl crush and fitness motivation: Ellie Gonsalves!! She’s Australian and hot hot hot
I have a heap of recipes to share this week!! They’re all scrumptious 🙂
Tandoori Chicken
Serves 4 (1 serve = 1&1/2 skewers)
1&1/2 cups no fat Greek yoghurt
2 tbsp onion – grated
1 tbsp fresh ginger – peeled and grated
1 tbsp ground cumin
1/2 tsp ground red pepper (I used black, and I think that’s why it’s not a pretty red colour)
1/4 tsp ground turmeric
3 garlic cloves – minced
500g chicken breast
Mix all ingredients except chicken
Add chicken and allow it to marinate in the fridge for at least 2 hours (the longer the better)
You can cook this however you like, but because it’s summery weather here at the moment I decided I wanted to chuck it on the BBQ in skewer-form
I ate leftover in a psyllium crepe with avocado, cherry tomatoes and mixed lettuce (see the recipe in the menu on the right >>) – delicious!!
Nutritional info: per 1/4 serves (please note that this includes the marinade, although most of it gets chucked out anyway)
Calories: 179.4
Total fat: 1.7g
Total carbs: 6.9g
Sugar: 4.2g
Protein: 32.7g
Chocolate and Peanut Butter Protein Bars from proteinpow.com
Serves 6
1/2 cup chocolate whey powder
1/2 cup ground oats
4 tbsp coconut flour
1&1/2 tbsp peanut butter
1/4 cup lite coconut milk
25g dark chocolate
Mix all of the ingredients except the milk and the chocolate
Slowly add the coconut milk until the consistency is firm enough to form into 6 little bars
Melt the dark chocolate (I like to do this in the microwave)
Dip the bars into the chocolate
Pop in the freezer until set
Nutritional info: per 1/6 bars
Calories: 163
Total fat: 6.7g
Total carbs: 12.5g
Sugar: 2.5g
Protein: 12.5g
Krispy Kale – I’ve been soo looking forward to trying this and finally found kale in our woolworths supermarket!!! This is a very basic seasoning and you can pretty much sprinkle anything on it!! Get creative 🙂
Serves 1
130g kale – just the leaves, remove if connected to a stem
1 tsp extra virgin olive oil
Salt/pepper/garlic salt/rosemary/parmesan….
Preheat oven to 150 degrees
Wash and dry kale
Toss in olive oil and seasonings
Put on a nonstick baking tray or on foil
Bake for about 10 mins (keep a close eye on them, you want them crispy but there can be a fine line between delicious and burnt)
Nutritional info:Â
Calories: 65
Total fat: 0.9g
Total carbs: 13g
Sugar: 0g
Protein: 4.3g
Based on the Thai Lime Chicken from cleaneatingmag.com – this is pretty nice, but wasn’t as wonderful as I was hoping!
Serves 4
500g chicken breast
2 tbsp garlic powder
2 tbsp ground ginger
1 lime
2/3 cup peanuts – crushed
Preheat oven to 180 degrees
Mix garlic, ginger and peanuts
Squeeze lime over chicken breast, then dunk in peanut mixture
Bake for 25 minutes, or until not longer pink in the middle
Nutritional info: per 1/4 serves
Calories: 284.5
Total fat: 12.2g
Total carbs: 2.7g
Sugar: 0.9g
Protein: 34.4g
Apple Maple Walnut Protein Muffins from theguiltlesslife.wordpress.com – YUM!! That’s all I can say haha
Serves 8
1/3 cup ground oats
1/3 cup coconut flour
1 scoop vanilla whey protein
1 tsp baking powder
1/4 tsp baking soda
1/2 apple – diced
1/4 cup no fat Greek yoghurt
1/2 cup low fat cottage cheese
6 tbsp unsweetened applesauce
1 egg
1 tbsp sugar free maple syrup
2 tbsp chopped walnuts
Preheat oven to 190 degrees
Combine dry ingredients in a bowl
Separately blend yoghurt, cottage cheese, applesauce and egg until smooth
Add wet to dry and stir until JUST combined (don’t over-mix)
Fold in the diced apple
Fill 8 muffin tins with the batter
Sprinkle walnuts on top, then drizzle the maple syrup over the muffins
Bake for 15 minutes or until springy to the touch
Nutritional info: per 1/8 muffins
Calories: 120.9
Total fat: 3.6g
Total carbs: 12.9g
Sugar: 4.2g
Protein: 8.2g
I hope you’re all sticking to your nutritional plans, pushing yourselves in the gym, and living life to the fullest 🙂 x